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Oriental Chicken Salad

This fresh tasting chicken salad is very quick and easy to make and gives you an opportunity to enjoy the healthy benefits of seaweed along with your chicken in a very flavorful dish. The ingredients in this recipe complement one another beautifully.

Prep and Cook Time: 20 minutes

5 cups Chinese cabbage, sliced thin
2 boneless chicken breasts, skin on
2 TBS dried hijiki seaweed, soak in 1 cup warm water and chop
cup shredded carrot
cup minced scallion
cup sliced almonds
cup chopped fresh cilantro
2 TBS toasted sesame seeds

2 TBS extra olive oil
2 TBS soy sauce
cup rice vinegar
3 TBS honey
pinch red pepper flakes
salt & white pepper to taste


  1. Preheat broiler on high. Place a metal oven-proof pan big enough for chicken breasts under heat to get very hot in the middle of the oven, about 7 inches from the heat source. Season chicken with a little salt and pepper.
  2. While broiler is preheating place hijiki in a small bowl of hot water to soften for about 10 minutes.
  3. When pan is hot, about 10 minutes, remove from broiler, reduce heat to low, and place chicken in pan, skin side up, and return to broiler.
    Cook for about 15 minutes depending on thickness of chicken. This is our Quick Broil cooking method. When done and cool enough to touch, remove skin, and cut into bite size pieces.
  4. Thinly slice head of cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice thin. Chop cilantro and scallion and add to sliced almonds, cabbage and carrot. Squeeze excess water from hijiki, chop if needed, and add to salad.
  5. Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper flakes, salt and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds. (You can buy sesame seeds already toasted for ease and flavor.)

    Serves 4

Healthy Cooking Tips: Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from the heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook through without burning on top and drying out. By placing it in a very hot pan, it seals the bottom and retains more moisture.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Oriental Chicken Salad
1.00 serving
376.38 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
tryptophan 0.39 g 121.9 5.8 excellent
vitamin A 5695.56 IU 113.9 5.4 excellent
vitamin B3 (niacin) 15.00 mg 75.0 3.6 excellent
vitamin K 54.52 mcg 68.2 3.3 very good
protein 33.58 g 67.2 3.2 very good
vitamin C 38.87 mg 64.8 3.1 very good
vitamin B6 (pyridoxine) 1.02 mg 51.0 2.4 very good
phosphorus 386.81 mg 38.7 1.8 good
folate 131.53 mcg 32.9 1.6 good
selenium 22.48 mcg 32.1 1.5 good
magnesium 115.18 mg 28.8 1.4 good
manganese 0.55 mg 27.5 1.3 good
sodium 645.72 mg 26.9 1.3 good
dietary fiber 6.40 g 25.6 1.2 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Oriental Chicken Salad

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